White sauce pasta is every household favorite. The creamy, rich,…
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Most of our health-related issues start with an unhealthy stomach. We have heard many times that fiber is a crucial part of our nutritious food after protein and is good for our health. If fiber-rich foods are consumed daily, they can reduce the risk of stroke, hypertension, and even heart disease.
Dietary fiber or roughage is a crucial carbohydrate that includes vegetables, fruits, plants, and legumes. High-fiber foods prevent bowel health problems and keep you full for a longer time.
Types of Fiber Rich Foods
There are two different categories of fiber with different health benefits. Let’s have a look:
1) Soluble Fiber Rich Foods
During digestion, soluble fiber absorbs water and transforms it into a gel-like substance. Gel slows down your digestive process and makes you feel fuller quickly. Soluble fiber also helps you in losing weight. Therefore, soluble fiber-rich foods include oats, legumes, edible plant skins, peas, beans, fruits, barley, nuts, etc.
2) Insoluble Fiber Rich Foods
Insoluble fiber doesn’t dissolve in water. Instead, insurgent or rebel water remains unchanged during the digestion process.
The Best Fiber-Rich Foods
The following foods are considered to be a great source of fiber, which means they provide more than 20% of your DV. Here are a few of the best high-fiber foods.
The Best Fiber-Rich Vegetables
Let’s have a look at various types of fiber-rich vegetables in India.
Serving: 1 cup of raw contains 100 grams of fiber
Fiber: 2.5 g (complete 10% of daily need)
Total Calories: 25
Nutrients – Folate, Vitamin C, Protein(2g), Vitamin K
Cauliflower contains an essential element known as cholin, which is important in enhancing brain health. Apart from this, the presence of sulforaphane in cauliflower helps in eliminating the risk of cancer by killing tumor cells. It is also rich in Vitamin C, which boosts immunity and protects the skin from wrinkles. Cauliflower is made up of both insoluble and soluble fiber. It also has crucial antioxidants which help with weight loss.
Serving: In 1 cup of boiled potatoes, we have 136 grams of fiber
Fiber: 2.4 g (10% daily requirement)
Total Calories: 118
Nutrients: Vitamin C, Copper, Potassium, Protein (3 g), Magnesium
Potatoes are one of the most popular and common food items worldwide which also promotes ‘n’ number of health benefits. It is composed of potassium, which is a very important element in controlling blood pressure. Also, potatoes are rich in manganese, which helps in protecting bone health.
Weight Loss: Along with fiber, potatoes are also rich in water content, which helps you stay filled and lets you avoid overeating. They have low-fat content and calories, which can help you add more of this food ingredient to your recipes (without more oil and butter, of course).
Serving: One cup of raw cabbage contains 90 grams of fiber per serving.
Fiber: 2.2 g (9% of daily need)
Total Calories: 22
Nutrients –Manganese, Vitamin K, Vitamin C, Folate
The presence of vitamin K in cabbage helps in improving brain health and also helps in improving concentration. Also, the presence of sulfur helps in boosting keratin and thus helps in improving skin and hair health.
Weight loss properties: Cabbage is a crucial ingredient to be ingested when it comes to weight loss. It is rich in soluble fiber, low in calories, and has low-fat content.
4. Ladyfinger (Okra)
Serving: One Cup size of cooked okra contains 75 grams of fiber.
Fiber: 2 g of okra provides 8% of your daily needs.
Nutrients –Vitamin A, vitamin B- 6, Vitamin C, Magnesium
Okra, or ladyfinger, consists of both soluble and insoluble fiber. It is responsible for lowering blood sugar levels, improving digestion, and preventing constipation. Okra is also rich in vitamin C, which is helpful in improving the immune system. Also, the presence of iron and folate in ladyfinger helps in treating anemia.
Ladyfinger is extremely beneficial for weight loss because it is extremely low in calories and high in fiber content. You can comfortably consume more ladyfingers without worrying about exceeding your caloric limit.
5. Cluster Beans (Guvar Fali)
Serving: One cup of raw guvar fali contains 130 grams of fiber.
Fiber: 5 g (Fulfills 20% of daily needs)
Total Calories: 45
Cluster beans, or Guvar fali, are a fiber-rich food that also contains iron content, which helps in treating anemia and helping you stay active.
Guvar Fali is also high in phosphorus and calcium rich, which aid in bone strength and tooth strength. It is also rich in protein and soluble fiber content, which helps in keeping you satiated, thus helping you lose weight.
Top 5 Fiber-Rich Fruits
There are various fiber-rich fruits in India. So, let’s have a look and learn about their benefits.
1. Guava (Amrud)
Serving: 1 cup of guava contains 165 grams of fiber, with 8.9 g providing 36% of daily needs.
Total Calories: 112
Nutrients: Potassium, Copper, Vitamin C, Protein (4 g), Vitamin A
Guava is a soluble, rich fiber and one of the favourite fruits of all. It reduces toxins from the colon and helps in losing weight. It is also rich in antioxidants and Vitamin C, which further helps in weight loss and makes your body free from radicals. However, antioxidants help in eliminating toxins from the body and thus burning fat. Whereas Vitamin C also promotes good skin and the high manganese content in guava helps in absorbing other essential nutrients in the body. Another essential nutrient in guava is folate, which is crucial in improving fertility.
Serving: 1 cup of raspberries contains 125 grams of fiber
Fiber: 8 g of raspberries fulfill 32% of the fiber in your daily needs.
Nutrients – Manganese, Vitamin K, and Vitamin C,
Raspberries contain pectin, a soluble fiber. This fruit is extremely rich in Vitamin C, improves immunity, and protects against cancer. Rich in antioxidants such as anthocyanins and manganese, it helps to have strong bones and gain other antioxidant properties. The presence of antioxidant properties helps to clean out the toxins from the body and, as a result, helps in burning more fat. Furthermore, raspberries are low in calories and aid in caloric control, aiding you in losing weight.
3. Parsnip (Chukander)
Serving: 1 cup of Chukander contains 133 grams of fiber
Fiber: 7 g of Chukander meets 28% of daily needs.
Total Calories: 100
Nutrients: Vitamin C, Folate, Manganese, Sodium, Potassium
Parsnips are made up of high soluble fiber, which helps in maintaining blood sugar levels. Parsnips are rich in antioxidants that eliminate free radicals from the body and help in burning fat. Also, in India, it is popularly known as chukander. As a result, this fruit is rich in vitamins and minerals, which protect heart health, boost immunity, and promote growth. However, the presence of vitamin C in parsnips boosts eye health, and folate helps in preventing birth defects.
4. Pears (Nashpati)
Serving: 1 cup of pears has 225 grams of fiber
Fiber: 7.1 g which completes the daily need for fiber to 28%.
Total Calories: 133
Nutrients – Magnesium, Copper, Vitamin C, Vitamin K
Pears are rich in antioxidants and Vitamin C, which build a strong immune system and fight against radicals. It also consists of boron, which is useful in protecting against osteoporosis and maintaining bone health.
Weight Loss Benefits: On the other hand, it is renowned for its weight loss properties as well. The antioxidant helps in releasing toxins from the body.
5. Banana (Peeled)
One Serving Size – In 1 cup of banana we have 200 grams of fiber
Fiber: 5.2 g of fiber completes 21% of the daily need
Total Calories: 177
Nutrients: Potassium, Manganese, Vitamin B6, Pantothenic Acid, and Riboflavin.
Bananas are rich in calcium and aid in promoting stronger bones and teeth. This fruit is also rich in iron content, which plays an important role in treating anemia and improving hemoglobin rates. Furthermore, bananas are high in insoluble fiber, which aids digestion and relieves constipation.
High Fiber Seed Laddu Recipe
If you have a sweet tooth then go and watch this High Fiber Seed Laddu.
How High Fiber Rich Foods Help With Weight Loss?
Fiber-rich foods can prevent weight loss efforts or maintain a healthy weight.
1. Keeps You Full For A Long
Fiber-rich foods help you bulk up on dietary fiber which increases satiety and thus limits calorie intake and hence promotes weight loss. A high-fiber meal takes a very long time to chew, so you eat less. They also take a long time to digest, very slowly releasing sugar into the bloodstream, so you feel fuller for longer.
2. Reduces Fat Storage
Insoluble fiber helps in flushing fat out of the body. It tends to have fewer calories and is rich in antioxidants and micro-nutrients. However, soluble fiber forms a gel inside the gut and reduces the rate of sugar absorption into the blood. Hence, it lowers the blood sugar level. Though, it lowers insulin levels, which helps in reducing stored fat (triglycerides) in the body.
3. Protects Body From Inflammation
High fiber rich foods are also known to prevent gut bacteria. It releases certain substances that decrease the levels of body inflammation. Moreover, one of the major impacts of inflammation in the body is that it reduces the effectiveness of leptin as a weight control hormone.
4. Reduces Appetite
The soluble fiber in high-fiber foods forms like a jelly substance. The formation of gel then covers the gut and slows down the process of stomach emptying. It also increases digestion time and hence reduces appetite.
What does fiber do?
- Maintain lower cholesterol and blood sugar levels in the body.
- Help you avoid overeating and you can feel full.
How much fiber a person should intake?
Fiber intake per day differs from gender to gender:
- Women 25 g per day.
- Men 38 g per day.
What foods can a person eat to get more fiber in their diet?
- Can have whole grain bread and cereals.
- Whole grains like quinoa, brown rice, and bulgur.
Fiber is the perfect solution for improving the digestive system and preventing obesity. Whereas it also promotes fermentation and gas formation, which makes stools easier to pass. However, that’s also the reason why too much fiber intake could negatively affect your digestive system. In conclusion, a fiber-rich food item should not exceed more than the recommended limit. In contrast, it may lead to bloating, dehydration, diarrhea, nausea, other digestive problems, and intestinal blockage in rare cases.
Well, especially in India, people enjoy the rainy season by cooking pakoras and eating them sitting on their balconies with chai (tea) in their hands. But have you ever thought of real rainy season food that you can relish? If not, then definitely you should. They will not only make your day beautiful but will also make it healthy. So, let us see which are the best rainy season foods that you can consume.
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All recipes from Fitelo’s kitchen are devised to suit specific needs. Also, what may suit one condition may not be applicable to the other. Hence always consult your nutritionist or dietitian before adding any of these recipes to your diet.